Post-Workout Recovery Tip: Eat Carbs During Or Immediately After Exercise
In exercising, professional trainers and fitness experts agree that it is important to let the body rest after an intense workout. In fact, including rest days in an individual's workout schedule help make the workout more effective and faster results can be achieved.
A post-workout recovery tip, recently proven by a study conducted by researchers from the Queensland University of Technology, advises people should eat carbs during or immediately after an intense exercise to help the immune system recover faster.
Previous studies have found that intense exercise regimens or repeated exercise sessions with insufficient recovery or rest would lead to the increased risk of developing illnesses. This is because during a workout, the number of immune cells in the body either increases or decreases. However, the study was able to determine the instead of the number of immune cells decreasing, the cells are found only to move out of the blood stream and in other parts of the body. This decrease of immune cells in the blood stream increases the risk for individuals to be susceptible to infection and illnesses.
The study, published in the Journal of Applied Physiology, found that the best way to prevent changes affecting the immune system due to exercise is to eat carbohydrates during or immediately after the workout. This post-workout recovery tip is currently used by professional athletes to help them recover faster and to prevent immune depression. Moreover, it helps in improving the endurance of the individual.
In addition, the study also notes that the more intense the exercise is, the longer it will take for the immune system to return to normal. The researchers also found that the consumption of carbs for post-workout recovery is only needed during high-intensity exercises or during exercises that go as long for 90 minutes or more.
The study recommends eating between 30 to 60 grams of carbohydrates every hour during the workout to help support the immunity of the person. Moreover, besides eating carbohydrates in fluid or gel-like form or through bars, eating a well-balanced diet also helps in maintaining immunity especially after a long duration of intense exercises. Sleep is also important but the researchers have not yet proven how it affects immunity in athletes.